They say the only two things in life that are certain are death and taxes.
Well, If we don’t take proper care of our bodies, eat a nutritious diet, exercise and get the required amount of rest taxes will be the least of our concern.
The reason I allude to these weight loss tips being a literal life saver speaks to the importance of losing weight, when needed and doing so at any cost.
Being 70 pounds overweight like I was with many health issues, it’s pretty easy to trace the genesis of those issues to a poor diet.
For starters when trying to lose the weight you must forego fad diets for the only means that have the best chance for long term success.
Furthermore, losing weight needn’t be burdensome or costly; it simply requires a holistic approach.
Applying some changes in your lifestyle, and eating habits, can work wonders and help you keep the weight off.
Follow the tips below and watch how, almost effortlessly, you’ll lose weight in a matter of weeks.
Cleanse Your Liver
Fat accumulation in the liver is one of the main causes of liver disease. This condition, which is known as nonalcoholic fatty liver disease, may result from an over-stressed liver.
Regular cleansing of your liver can help to enhance its normal functioning and prevent the build-up of toxic residues and fatty tissues.
Cleansing your liver will also facilitate the weight loss process, giving you the best chance for success.
Drink Cold Water
Different studies confirm that drinking water is associated with weight loss. Water not only aids digestion, it also contains zero calories. Cold water is more easily absorbed by the stomach, than warm water.
Drinking cold water during workouts helps you rehydrate, last longer and burn more calories. You can add some slices of lemon, cucumber, or watermelon to your water to make it more exciting.
Drink Weight Loss Tea
There are various types of tea for weight loss: green tea, rooibos tea, black tea, oolong tea and so on. Combined with exercises and a healthy diet, drinking tea can help you to both lose weight, as well as keep your weight down. For best results, you should drink your weight loss tea plain, without sugar or cream.
Choose the Stairs
Ditching the elevator in your home or office building, for the stairs, is a good way to get some aerobic exercise every day. When climbing a flight of stairs you’re moving against gravity.
The resistance increases your heart rate, strengthens your lungs, and also helps to work your thighs, buttocks and calves.
Park Further Away
Walking is an easy and inexpensive way of losing weight when done consistently. You should therefore look for opportunities to walk during the course of each day. Parking a few blocks away from your destination, will allow you get in some steps and burn some calories.
Increase Soluble Fiber Intake
Foods that are rich in soluble fiber are good appetite suppressants. Eating more of foods with high levels of soluble fiber can therefore help you stay full for longer and ultimately help you lose weight.
Examples of such foods are dried beans, oat, barley, rice bran, potatoes, peas, citrus fruits, apples and strawberries.
Drink More Water
Reducing your intake of calorie-loaded drinks and drinking more water can help you shed weight. A research study showed that you can lose five per cent of your body weight in a few months, by drinking more water.
Take An Appetite Suppressant
Appetite suppressants help you stave off hunger so that you consume fewer calories. Water and Food with high levels of soluble fibers are natural appetite suppressants.
There are also appetite suppressant supplements that are commercially available but you should get professional advice before deciding which to buy.
Eliminate Late Night Snacking
When you snack late at night, especially on carbs, your body doesn’t have enough time to convert what you’ve eaten into useable energy.
This not only affects your sleep and metabolism, it also impairs your insulin response. You also wake up the next day, feeling hungrier.
Eat Only Healthy Snacks
Get into the habit of eating only healthy snacks which are filling but light on calories. Examples of healthy snacks you can eat, even at night, include bananas, peanuts, kiwis, cherries, fresh vegetables, turkey whole grain crackers and yogurt.
No eating after 7pm
Assuming you go to bed at 10 pm there’s barely enough time, between 7pm and when you sleep, for the body to use up all the food you eat.
You’re unlikely to get enough physical activity to burn a lot of calories, so most of it may end up being stored as fat.
Eat a High Protein Diet
High protein diets keep you feeling satisfied for longer. They may therefore help you lose weight when combined with fiber and nutrient-dense carbs, such as whole grains and vegetables and fruit.
Consult with your doctor before following a high protein diet plan. Go for healthy protein sources such as lean chicken and turkey, fish, nuts, beans and low-fat dairy products.
Also, spread your consumption across all your meals.
Drink Apple Cider Vinegar Thrice A Day
If you find the taste tolerable and don’t experience nausea, drinking apple cider vinegar may help you shed some pounds. Dilute two tablespoons of apple cider vinegar in 8 ounces of water and drink before meals.
Not only does it promote fullness, apple cider vinegar also helps to control blood sugar as well as reduce body weight, BMI and visceral fat.
Like more information on apple cider vinegar for weight loss? Read my post on how to get the most from the apple cider vinegar diet.
Lifting weights may help you burn calories faster. When you lift weights, the resistance and intensity revs up your metabolism and this effect continues, hours after your workout.
This means that you not only burn fat while lifting weights, you keep burning calories even after you’re done.
Walk 10,000 Steps Or Do 30 Minutes Of Exercise Each Day
The US Office of Disease Prevention and Health Promotion recommends that adults do, at the minimum, 150 minutes of moderate-intensity of aerobic physical activity, every week.
Broken down, this translates to about 30 minutes a day of aerobic activity. This can also be achieved by walking 10,000 steps, spread throughout the day.
Drink Hot Lemon And Water Each Morning
Drinking a glass of hot water first thing in the morning, helps to kick-start your body’s metabolism. An increase in metabolic rate means that you burn some calories.
It also promotes digestion, prevents bloating by helping your gastrointestinal tract and kidneys to function better. Adding lemon (a rich source of vitamin C) to your hot water helps to boost your immune system and your body’s pH balance.
Drink Infused Detox Water Throughout The Day
You can make detox water at home by adding fruits, vegetables and herbs to water and leaving to stand. You can then sip this infused water throughout the day.
Detox water can be made from any combination of fruits and vegetables such as lemon, lime, cucumber, mint, ginger, grapefruit, apple, basil and so on.
Drinking detox water is one way of spicing up your water intake and suppressing hunger, so that you consume fewer calories.
Avoid Salt, Sugar and Rice
Processed and refined white food such as salt, rice and sugar are not necessarily bad; the problem is it’s for you to over-eat them because they’re quickly absorbed by the body.
Over-eating means more calories and excess of unneeded nutrients. Also, most of them have little nutritional value and can increase your craving.
Other foods in this category included flour, pasta, crackers, cereal and high-fructose corn syrup.
Avoid Trans fats
Unlike dietary fatty acids, trans fatty acids aren’t good for you. Trans fats increase your bad cholesterol levels while decreasing your good cholesterol.
Avoid eating foods laden with trans fats if you want to live healthy and lose weight. Food products made with trans fat include most cookies, cakes, chips, deep-fried fast food, frozen pizza crusts and margarine.
Eat Only Healthy Fats
You body cannot produce needed essential fatty acids by itself. These have to come from your diet in the form of saturated fats.
The recommended daily intake of saturated fat is less than 20g for children, no more than 20g for women and less than 30g for men.
You can get saturated fats from cheddar cheese, palm oil, butter, ghee, lard, fatty cuts of meat and meat products.
Add Fat Burning Foods To Your Diet
Fat Burning Foods are so-called because they increase your body’s metabolism; or promote feelings of fullness for longer periods.
Examples of burning foods are nuts, whey protein, oily fish such as salmon, herring, sardines, mackerel, eggs, coconut oil, olive oil, oolong tea, green tea, coffee and so on.
Exercise portion control
Practicing portion control can help retrain your brain and body to adjust how much you eat.
There are different ways you can exercise portion control including: waiting for about 20 minutes to get the feeling that you’ve had enough, before having a second helping; using smaller sized bowls; eating high soluble fiber foods; drinking more water; and so on.
Stop Drinking Soda
Quitting soda can be a small change in your habit, which can have a big impact on your weight loss effort.
Because most people tend to drink large quantities of soda, the calories add up quickly, leading to weight gain and the associated side-effects.
Cutting off soda from your diet and replacing it with water has immense benefits for your health.
Eliminate Sugar From Your Diet
Consuming refined sugar and sugar-sweetened beverages increase your chances of gaining weight and accumulating visceral fat.
Eliminating sugar from your diet is therefore a must if you want to lose weight and reduce your chances of developing heart disease.
Eat Less Carbs
Although carbs are the main source of energy for your body, it’s important to watch the type, and quantity of carbs you consume in your diet.
You can restrict your intake of carbs to healthy sources such as high soluble fiber foods, vegetables, legumes and fruits.
When you eat low-carb diets, your body runs out of glucose quickly and your body begins to converts fat from your body to fuel.
Mayo Clinic: Causes of Liver Disease
National Center for Biotechnology Information, U.S. National Library of Medicine
WebMD – Water May Be Secret Weapon in Weight Loss
Harvard Medical School: Health Benefits Linked to Tea Drinking
WebMD – Foods Rich In Soluble Fiber
Express UK – Water Helps You Lose Weight
The Connection Between Sleep And The Liver
Harvard Medical School: How much protein is too much?
NCBI – Vinegar as an appetite suppressant
NCBI – Vinegar study on Japanese subjects
Mayo Clinic – Trans fat is double trouble for your health
NHS UK – different fats
NCBI – sugar sweetened beverges and weigh gain
NHS UK – The truth about carbs